Friday, March 31, 2017

Fran: Thrusters, Pull ups

WOD

Bar Work 
A) Snatch 1-1-1
B) Clean & Jerk 1-1-1
 ______________________________

Body Weight Only (BWO)
AMRAP 16
Run 200m
9 Burpees

Foundations 
Partner / For time / 20 cap
Row 100m
7 Power Snatch 75/55/35
9 Burpees

Conditioning - "Fran"
For time / 15 cap
Thrusters 95/65 | 75/55
Pull-ups

Competition 
5 RFT / 25 cap
10 UB Hang Power Clean 155/105 | 135/95
20 UB Pull-ups
30 UB WBS
_______________________________________________
                                                                                                             
Kicker
Rest 1 minute after your WOD
-then
AMRAP 1:  Bike for cals

Thursday, March 30, 2017

Pull ups, T2B, Push Press, Lunges

WOD

Bar Work 
Turkish Get-up - 1-1-1-1-1
 _________________________________________________________________

Body Weight Only (BWO)
For time / 20 cap
500 Single-unders
10 Sit ups
400 Single-unders
20 Hand-Release Push-ups
300 Single-unders
30 Tire Jumps
200 Single-unders
40 Burpees
100 Single-unders
50 Squats

Foundations 
3 RFT / 15 cap
9 cals Bike
15 Inverted C2B Pull ups
21 Hang Power Cleans, 95/65 | 75/55

Conditioning 
AMRAP 20
5 Toes Thru Rings
10 Push Press, 95/65 | 75/55
50 Lunges

Competition 
For time / 20 cap
Row 1000m
21 Squat Snatch, 135/95 | 115/75
Row 1000m
21 Muscle-ups (any)
                                                                                                                 
Kicker
Rest 1 minute
-then
For time:  30 Box Jump Overs, 20/24"


Wednesday, March 29, 2017

"Karen" - WBS

WOD

Bar Work 
Front Squat 5-5-5-5-5
 _________________________________________________________________

Body Weight Only (BWO)
For time / 20 cap
Run 1200m
30 Squats, 20 Push ups, 10 Sit ups
Run 800m
30 Squats, 20 Push ups, 10 Sit ups
Run 400m
-rest 1 min
30 Squats, 20 Push ups, 10 Sit ups

Foundations 
AMRAP
3 mins - AMRAP KBS 35/25
-rest 1 min
3 mins - AMRAP Burpees
-rest 1 min
3 mins - Single-unders

Conditioning - "Karen"
For time / 15 cap
150 WBS, 20/14

Competition 
5 Rounds
Max UB Clean & Jerks, 135/95 | 115/80
-rest 2 mins

                                                                                                                   
Kicker
Rest 1 minute
-then
For time:  29 Burpees

Tuesday, March 28, 2017

Lunges, Run, T2B

WOD

Bar Work 
"CrossFit Total"
Back Squat 1-1-1
Shoulder Press 1-1-1
Deadlift 1-1-1
 _________________________________________________________________

Body Weight Only (BWO)
For time / 18 cap
100 Lunges
Run 200m
50 Burpees
Run 200m
100 Lunges

Foundations 
For time / 15 cap
21 Burpees + 15 Box Jumps  + 9 Thrusters 75/55/35
Bike 20/15 cals
15 Box Jumps  + 9 Thrusters 75/55/35
Bike 20/15 cals
9 Thrusters 75/55/35

Conditioning 
3 RFT / 20 cap
50 Stationary Lunges, 75/55/35# (Rd 1: Back Rack, Rd 2: Front Rack, Rd 3: OH)
Run 400m
15 T2B

Competition 
Row / 9 Rounds
1:40on / :40 off
Rest 2 mins after round 5
Record meters for each round
Choose "Select Workout" then "Custom List" the "v1:40/20 r...9"
-then
3 mins to find a 1 rep max Clean & Jerk

                                                                                                                     
Kicker
Rest 1 minute
-then
Max Unbroken KBS, 55/35/25

Monday, March 27, 2017

Row, Snatch, T2B

WOD


Barbell

EMOM x 10 - 1 Snatch + 3 Clean & Jerk
_________________________________________________________

Body Weight Only (BWO)
10 RFT / 20 cap
15 Push-ups
100 Single-unders

Foundations
AMRAP 15
50 Hand Release Push ups
40 Box Jumps, 20"
30 Burpees
20 Inverted Barbell C2B Pull-ups
10 Cal Bike

Conditioning 
Teams of 2 / AMRAP 20
15 Cal Row
12 Power Snatch 75/55/35
9 T2B

Competition
3 RFT / 15 cap
30 GHD Sit ups
20 Back Squats 225/155 | 185/135
______________________________

Kicker
Rest 1 min
-then
Max UB WBS




Saturday, March 25, 2017

Squats, Sit ups, Burpees, Bike, Row, Jump Rope, C&J, Snatch, Thruster

WOD

Teams of 3 /

AMRAP 10 / 1 works
15 Air Squats
10 Sit-ups
5 Burpees

-rest 2 mins

All work /
Tabata Bike
Tabata Row
Tabata Jump Rope
*each partner does each tabata

-rest 2 mins

1 works / each partner does 30 reps of each exercise
30 Clean & Jerks
30 Snatches
30 Thrusters
95/65 | 75/55













Friday, March 24, 2017

Open Workout 17.5


Barbell



_________________________________________________________

Body Weight Only (BWO)
For time / 20 cap
Row 500 - 5 Burpees
Row 400 - 10 Burpees
Row 300 - 15 Burpees
Row 200 - 20 Burpees
Row 100 - 25 Burpees

Foundations
AMRAP 20
Run 200m
Max UB WBS, 14/10/6
Run 200m
Max UB KBS 55/35/25
*score = total WBS + KBS

Conditioning - "17.5"
10 RFT
9 Thrusters 95/65
35 Double-unders

Competition
AMRAP 20
3/1  Ring Muscle-ups + 5 Skin the Cats
30' HSW
7 Hang Power Cleans 155/105 | 135/95

______________________________

Kicker
Rest 1 min
-then
1 min - Max Cals Bike

Thursday, March 23, 2017

Jackie - Row, Thrusters, Pull-ups


Barbell
Bear Complex 7-6-5-4-3-2-1

_________________________________________________________

Body Weight Only (BWO)
AMRAP 16
Run 200m
200 Single-unders
20 Burpees
-then
AMRAP
1 Squat, 1 Push-up, 1 Sit up
*add 1 rep to each exercise each round


Foundations
For time / 17 cap
AMRAP 15
10 Deadlifts
10 Hang Power Cleans
10 Front Squats
10 Push Press
10 Hang Power Snatch
10 Overhead Squats
10 Back Squats
*75/55/35

Conditioning - "Jackie"
For time
Row 1000m
50 Thrusters, 45/35# bar
30 Pull-ups

Competition
AMRAP 11
150 Double-unders
40 Pistols
30' Handstand Walk
20 Ring Muscle-ups
______________________________

Kicker
Rest 1 min
-then
For time:  30 Box Jump Overs, 24/20"

Wednesday, March 22, 2017

DU's, Push Press, Burpees

WOD

Barbell
Behind the neck Snatch Grip Jerk + 2 Overhead Squat, 1-1-1-1-1-1-1

_________________________________________________________

Body Weight Only (BWO)
For time / 15 cap
200m Run
75 Hand Release Push-ups
400m Run
75 Sit-ups
Run 800m

Foundations
For time / 17 cap
500 Single-unders
50 Sit-ups
30 Inverted Barbell Chest-to-Bar Pull-ups
50 Sit-ups
500 Single-unders

Conditioning
For time / 15 cap
50 Double-unders
40 Push-press 95/65 | 75/55
20 Burpees

40 Double-unders
30 Push Press
15 Burpees

20 Double-unders
20 Push Press
10 Burpees

10 Double-unders
10 Push Press
5 Burpees

Competition
For time / 20 cap
Run 800m 
100 T2B
50 Front Squats 135/95 | 115/80
10 Wall Climbs
______________________________

Kicker
Rest 1 min
-then
AMRAP 1:30 - Burpees


Tuesday, March 21, 2017

Box Jumps, PUll ups, Burpees, Lunge, Double-unders

WOD

Barbell
Power Clean + Hang Squat Clean + 2 Front Squat + Split Jerk, 1-1-1-1-1-1-1

______________________________________________________________

Body Weight Only (BWO)
AMRAP 15
9 Burpees
15 Lunges
21 Reverse Hypers
Bike 5 cals

Foundations
Partner WOD / AMRAP 18
9 KBS, 55/35/25
7 Box Jumps
5 Burpees

Conditioning
AMRAP 17
10 Box Jumps, 20"
20 Pull-ups
30 Plate Burpees, 25/15/10
40 Single Arm OH Med Ball Lunge, 10/6
50 Double-unders

Competition
7 RFT / 20 cap
50 Double-unders
10 Pistols
8 DB Thrusters 50's/35's
______________________________

Kicker
Rest 1 min
-then
For time:  21 cal Bike, 15 Thrusters 95/65 | 75/55, 9 Pull-ups

Monday, March 20, 2017

KBS, Lunges, Bike, Cindy

WOD

Bar Work
A) EMOM x 7 - 2 Snatch, work to a heavy set
B) Back Squat - 3x4 @ 80%
_________________________________________________________________

Body-Weight-Only
20 mins
Row as far as possible

Foundations 
5 RFT / 15 cap
15 Hang Power Cleans
10 Hang Power Snatch
5 Thrusters
* 95/65 | 75/55

Conditioning 
For time / 15 cap
50 KBS 55/35/25
40 Front Rack Lunges 45/35/15
20 Cals Bike
10 Rounds of Cindy (15 Squats, 10 Push-ups, 5 Pull ups)

Competition 
For time / 15 cap
21 GHDSU, 20/14/10
21 Clean & Jerk 155/105 | 135/75
15 GHDSU, 20/14/10
15 Snatch 155/105 | 135/75
9 GHDSU, 20/14/10
9 Thrusters 155/105 | 135/75

Kicker
Rest 1 minute
-then
For time:  20 Cals Bike

Saturday, March 18, 2017

Box Jumps, Deads, Burpees, Power Cleans, Sit-ups

WOD

Teams of 2 / One works


7 minutes
100 Alternating Box Jumps 20"
AMRAP Deadlifts 135/95/65

-rest 1 min

7 minutes
100 Alternating Burpees
AMRAP Power Cleans 135/95/65

-rest 1 min

7 minutes
100 Alt Med Ball Sit-up exchange
AMRAP Front Squats 135/95/65

-rest 1 min

7 minutes
100 Inverted Pull-ups
AMRAP Shoulder to Overhead 135/95/65

-rest 1 min

7 minutes
100 Lunges
AMRAP Power Snatch 135/95/65


*Score = total deads, cleans, front squats & shoulder to overhead

Friday, March 17, 2017

17.4 / Deadlifts, WBS, Row, HSPU

WOD

Bar Work
A) EMOM x 9 - Muscle Snatch, 1-1-1 / Power Snatch, 1-1-1 / Squat Snatch, 1-1-1
B) Overhead Squat, 5-4-3-2-1
_________________________________________________________________

Body-Weight-Only
For time / 20 cap
Run 800m
10 Squats, 10 Sit-ups
Bike 600m
20 Squats, 20 Sit-ups
Row 400m
30 Squats, 30 Sit-ups
200 Single-unders
40 Squats, 40 Sit-ups

Foundations 
For time / 20 cap
1-2-3-4-5-6-7-8-9-10
Squat Clean, 95/65 | 75/55
Bar Facing Burpees

Conditioning - "Open 17.4"
AMRAP 13
55 Deadlifts
55 WBS, 20/14
55 Calorie Row
55 Handstand Push-ups

Competition 
5 RFT / 10 cap
10 KB Clean & Jerks, 70/55/35
3/2 Muscle-ups (any)


Kicker
Rest 1 minute
-then
For time:  55 WBS

Thursday, March 16, 2017

Hang Squat Cleans, T2B, Hand Release Push ups

WOD

Bar Work
none
_________________________________________________________________

Body-Weight-Only
10 RFT / 20 cap
100 Single-unders
20 Lunges
10 Ring Rows
*Scale by doing this wod w/ a partner

Foundations 
Partner WOD / 1 works / AMRAP 20
Bike 100 cals
60 Burpees
AMRAP KBS 55/35/25

Conditioning 
AMRAP 20
5 Hang Squat Cleans, 95/65 | 75/55
10 T2B
15 Hand Release Push-ups

Competition 
AMRAP 20
5 Sled Push, 3/2/1
10 Bear Complex 185/125 | 135/85
200m Farmers Carry 70/45 | 55/35 KB's
AMRAP Ring Muscle-ups

Kicker
none



Wednesday, March 15, 2017

KBS, Double-unders, Pull ups

WOD

Bar Work
A) Power Clean & Jerk - 2@60%, 2@65%, 2@70%, 2@75%, 2@80%, 1@90%
B) Front Squat - 3x4@75%
_________________________________________________________________

Body-Weight-Only
AMRAP 15
9/7 cals Bike
5 Burpees

Foundations 
For time / 12 cap
21-15-9
Thrusters 75/55/35
Ring Rows

Conditioning 
AMRAP 12
150 KBS, 55/35 | 45/25
90 Double-unders
30 Pull-ups

Competition 
3 Rounds / 5 min clock
5 Strict Pull-ups (men - strict C2B)
10 HSPU (men - strict)
100 Double-unders
Max Cal Row in time remaining
-rest 2 min

Kicker
Rest exactly 1 minute after your workout
-then
For time:  30 Hang Power Cleans, 135/95 | 115/80




Tuesday, March 14, 2017

DB Thrusters, Bike

WOD

Bar Work
EMOM x 10 - Thruster, find a heavy set
__________________________________________________________

Body-Weight-Only
5 RFT/18 cap
50 Single-unders
30 Sit-ups
10 Burpees

Foundations 
AMRAP 14
50 Overhead Lunges, 45/25/15
40 Cal Row
30 Knee-ups
20 Box Jumps or Step ups, 20'
10 Atomic Sit-ups, 45/25/15

Conditioning 
5 RFT / 18 cap
Bike - 21 cals
15 WBS 20/14/10
9 Deads, 185/135 | 155/105

Competition 
5 RFT / 20 cap
1 Sled Push 5/3 | 4/2
20 Alt. Med Ball Pistols, 20/14/10
50 Alt. Single leg Double-unders

Kicker
Rest exactly 1 minute after your workout
-then
For time:  30 Burpee Box Jump Overs, 24/20"


Monday, March 13, 2017

Deads, HPC, Front Squats, S2O, Back Squats

WOD

Bar Work
A) EMOM x 7 - 2 Power Snatch, find a heavy set
B) Back Squat - 3x4@80%
__________________________________________________________

Body-Weight-Only
For time / 18 cap
150 Lunges
75 Hand-release Push up
* Partition work as needed. Ex: 10 lunges, 5 push-ups, repeat until work is complete
-then
Row 1000m

Foundations 
For time / 15 cap
40-30-20-10
KBS, 55/35/25
Goblet Squats, 55/35/25

Conditioning 
For time / 18 cap
30 Deadlifts
30 Hang Power Cleans
30 Front Squats
30 S2O
30 Back Squats
135/95 | 115/80

Competition 
6 FRT / 15 cap
5 Deads
4 Cleans
3 Front Squats
2 S2O
1 Thruster
*Body-weight


*Kicker
Rest exactly 1 minute
-then
For time - 21 Burpees, 15 Hang Squat Cleans, 9 Pull-ups - 95/65 | 75/55


Saturday, March 11, 2017

Row, Clean & Jerk, Burpees, Step Ups, HPS, Bike,

WOD

Teams of 2

A)  Tabata Row for Calories - switch each round
B)  AMRAP 7:  60 Clean & Jerks, alt each rep, 135/95/65
C)  AMRAP 7 - 3 Burpees, 5 Step ups, 7 Hang Power Snatch, 75/55/35, 1 works
D)  Max Holds / 7 cap:  Overhead 135/95/65, Dead Hang, Both work (convert seconds to reps)
E)  AMRAP 7 -  10 Wall Ball Shots 20/14/10, 5 Hang Power Clean 135/95/65, 1 works
F)  Tabata Bike - switch each round

*Rest 1 minute b/w exercises






Friday, March 10, 2017

Open Workout 17.3

WOD

Bar Work
A) EMOM x 10 - Clean High Pull + Hang Clean + 2 Front Squats
__________________________________________________________

Body-Weight-Only
21-15-9 / 15 cap
Hand Release Burpees
Row for Calories

Foundations 
5 Rounds / 20 cap
Run 200m
AMRAP Unbroken WBS, 20/14/10

Conditioning 
"CrossFit Open Workout 17.3"

Competition 
For time  / 18 cap
40/30 Cals Bike
50 Fat Bar Power Cleans, 95/65 | 75/55
60  Burpee Box Jumps, 24/20


*Kicker
Rest exactly 1 minute
-then
For time - Run 800m

Thursday, March 9, 2017

PUsh ups, Front Squats

WOD

Bar Work
A) EMOM x 10 - Snatch High-pull + Hang Snatch + Overhead Squat, work to a heavy set
___________________________________________________________________________

Body-Weight-Only
AMRAP 15
50 Sit-ups
40 Tire Jumps
30 Reverse Hypers
20 Strict Banded Pull-ups
10 Burpees

Foundations 
6 Rounds / 2 min clock
75 Single-unders
AMRAP KBS 55/35/25#
-rest :60

Conditioning
Opposing Ladder / 12 cap
Hand Release Push-ups 25-20-15-10-5
Front Squats 5-10-15-20-25, 135/95 | 115/75#

Competition 
5 RFT /
3/1 Ring Muscle-ups
5 Skin the cats
10 Toes-thru-Rings
Row 300m


*Kicker
Rest exactly 1 minute
-then
For time - 21 DB Thrusters, 50/35/20#

Wednesday, March 8, 2017

DU's, Deads, Row, Front Squats

WOD

Bar Work
A) Deadlift 2-2-2
B) Strict Press 3-3-3
___________________________________________________________________________

Body-Weight-Only
5 RFT / 20 cap
20 Ring Rows
50 Single-unders
20 Hand Release Push-ups
50 Single-unders

Foundations 
Partner WOD / 18 cap / 1 works
200 Med Ball Overhead Lunge, 20/14/10
150 WBS 20/14/10
100 Cals Bike 

Conditioning
For time / 12 cap
80 Double-unders
40 Deads, 115/75 | 95/65
80 cal Row
40 Front Squats, 115/75 | 95/65

Competition 
For time / 18 cap
10 Jerks 205/135 | 185/115
20 Pistols
30 GHDSU
40 WBS
50' HSW
40 WBS
30 GHDSU
20 Pistols
10 Jerks 205/135 | 185/115


*Kicker
Rest exactly 1 minute
-then
For time - 100 Double-unders or 300 Singles


Tuesday, March 7, 2017

Bike, Deads, Double-unders

WOD

Bar Work
Clean & Jerk - 5-4-3-2-1-1-1
___________________________________________________________________________

Body-Weight-Only
3 RFT / 18 cap
Run 400m
50 Air Squats

Foundations 
21-15-9 / 12 cap
Power Snatch
Power Clean
Thruster
*95/65 | 75/55

Conditioning
3 RFT / 15 cap
20 cal Bike
10 Deads 225/155 | 205/135
60 Double-unders

Competition 
AMRAP 15
50 UB Double-unders
10 HSPU
5Hang Squat Cleans 155/105 | 135/80

*Kicker
Rest exactly 1 minute
-then
3 min clock - Row 500m, AMRAP  KBS 55/35/25

Monday, March 6, 2017

Row, G2O, Pull ups

WOD

Bar Work
A) Snatch - 2@60, 2@65, 2@70, 2@75, 2@80x2
B) Back Squat - 3x3@80%
___________________________________________________________________________

Body-Weight-Only
AMRAP 15
50 Single-unders
40 Lunges
30 Drinking Birds, PVC
20 Hand release Push-ups
10 Burpees

Foundations 
AMRAP / "Death by Burpees"
Complete one burpee on the start of the 1st minute, 2 burpees on the 2nd minute, 3 burpees on the 3rd minute, and so on until you can no longer complete burpees for the number of minutes on the clock.

Conditioning
For time / 15 cap
60 Cal Row
60 Alt. DB Ground to Overhead, 50/35/20#
60 Pull-ups

Competition 
15 min clock:
3xMax UB T2B
3xMax UB Back Squat 225/155 | 185/135
3xMax UB KBS, 70/45 | 55/35
*rest as needed b/w sets

*Kicker
Rest exactly 1 minute
-then
For time:  21 Burpees, 14 Pull-ups, 7 Thrusters 95/65 | 75/55

Saturday, March 4, 2017

Squats, Deadlifts, Pull ups, Cleans, Burpees, Front Squats

WOD

Partner WOD
AMRAP 5 - Alternate 10 Air Squats each
AMRAP 5 - Alternate 5 Deadlifts each 135/95/65#
AMRAP 5 - Alternate 10 Pull-ups each
AMRAP 5 - Alternate 5 Power Cleans each 135/95/65#
AMRAP 5 - Alternate 10 Burpees each
AMRAP 5 - Alternate 5 Front Squats each 135/95/65#

Score = total reps completed

Friday, March 3, 2017

17.2 - Lunges, T2B, Cleans

WOD

Bar Work
EMOM x 10 - Power or Squat Clean, find a heavy set
___________________________________________________________________________

Body-Weight-Only
For time / 20 cap
400m Med Ball Carry, 20/14/10
Row 1000m
50 Burpees

Foundations 
Partner WOD / 18 cap
Bike 100 cals
100 Thrusters 45/35/15#
60 Ring Rows

Conditioning - "17.2"
AMRAP 12
2 Rounds of:
50' Weighted Walking Lunge 50/35# DB's
16 T2B
8 DB Cleans, 50/35#
-then
2 Rounds of:
50' Weighted Walking Lunge 50/35# DB's
16 Bar Muscle-ups
8 DB Cleans, 50/35#
-then
2 Rounds of:
50' Weighted Walking Lunge 50/35# DB's
16 T2B
8 DB Cleans, 50/35#

Competition 
For time / 15 cap
50 WBS, 2nd Bolt
40 GHD Sit ups
30 Hang Power Clean 135/95 | 115/80
20 HSPU
10 Hang Power Snatch 135/95 | 115/80


*Kicker
Rest exactly 1 minute
-then
AMRAP 3:  21 Burpees, then AMRAP Front Squats, 135/95 | 115/80

Thursday, March 2, 2017

Power Cleans, T2B, HSPU

WOD

Bar Work
A)  Snatch - EMOM x 10, 3@70%
___________________________________________________________________________

Body-Weight-Only
For time / 20 cap
100 Single-unders
10 Air Squats
40 Hand Release Push-ups
75 Single-unders
20 Air Squats
30 Push-ups
50 Single unders
30 Air Squats
20 Push-ups
25 Single unders
40 Air Squats
10 Push-ups

Foundations 
3 RFT / 17 cap
150 Single-unders
21 Burpees
15 Power Snatch 75/55/35

Conditioning 
AMRAP 12
15 Power Cleans 115/80 | 95/65
10 T2B
5 HSPU

Competition 
EMOM for as long as possible / 20 cap
3 Power Cleans
3 Front Squats
3 Push-jerks
185/135 | 155/105


*Kicker
Rest exactly 1 minute
-then
AMRAP 3:  100 Double-unders or 300 Single-unders, then AMRAP Burpees


Wednesday, March 1, 2017

OH Hold, Front Squat,

WOD


Bar Work
A)  Clean & Jerk - EMOM x 5 - 2@60, 2@65, 2@70, 2@75x2
B)  Front Squats - 3x3@75%
___________________________________________________________________________

Body-Weight-Only
For time
4 RFT / 20 cap
30 Tire Step ups
20 Sit-ups
10 Cals Bike

Foundations 
AMRAP 15
15 KBS 35/25
10 WBS 14/10/6

Conditioning 
3 RFT / 16 cap
Accumulate 2 min Overhead Hold 135/95 | 115/80
15 Front Squats 135/95 | 115/80
*10 Burpees each break

Competition 
AMRAP 12
Row 100 cals
20 Front Rack Lunges 135/95 | 115/80
AMRAP Muscle-ups


*Kicker
Rest exactly 1 minute
-then
AMRAP 3:  Row 500m, then AMRAP WBS